What heart rate should you have when exercising, and how can you keep track of it? Safe heart rates during exercise
Find out your average resting and maximum heart rate for your age and how exercise intensity and other factors affect your heart rate. Our simple chart will help you stay in the target training zone, whether you want to lose weight or maximize your training.
Heart rate in the target zone
When exercising, do you do too much or not enough? There’s an easy way to know it: Your target heart rate helps you get the most out of every step, turn and squat. Even if you are not a training rat or elite athlete, knowing your heart rate (or heart rate) can help you track your health and fitness level.
What is a resting heart rate?
What is a resting heart rate? Your resting heart rate is heartbeats per minute when you are at rest. You can check it is in the morning after you have had a good night’s sleep before getting out of bed.
Resting heart rate by age
The expected heart rate (adults) is between 60 and 100 heartbeats per minute (bpm), and the lower, the better resting heart rate. The frequency can be affected by stress, anxiety, hormones, medications, and how physically active you are.
Maximum heart rate by age
Your target and maximum heart rate are about 220 minus your age.
You find your target heart rate in the age category closest to yours. Target heart rate during moderate-intensity activities is about 50-70% of maximum heart rate, while it is about 70-85% of maximum during vigorous physical exercise.
The numbers are averages, so use them as a general guide.
| Age | Target HR Zone 50-85% | Average Maximum Heart Rate, 100% |
|---|---|---|
| 20 years | 100-170 beats per minute (bpm) | 200 bpm |
| 30 years | 95-162 bpm | 190 bpm |
| 35 years | 93-157 bpm | 185 bpm |
| 40 years | 90-153 bpm | 180 bpm |
| 45 years | 88-149 bpm | 175 bpm |
| 50 years | 85-145 bpm | 170 bpm |
| 55 years | 83-140 bpm | 165 bpm |
| 60 years | 80-136 bpm | 160 bpm |
| 65 years | 78-132 bpm | 155 bpm |
| 70 years | 75-128 bpm | 150 bpm |
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